Need to get rid of my man breasts

H

Hate Being Fat

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Hi guys, this is my first post on the forums.

I'm 26, 6'3" tall and about 260 pounds.

I've tried dieting before and it doesn't work for me, I need to start exercising to lose weight.

I have a general idea of what my exercise regiment will be, but tightening up my chest is the #1 most important thing.

As the title suggests, I currently have man breasts. They aren't huge, but they are big considering I'm a man and should have none. What are the best exercises for tightening up that region?

Help is greatly appreciated - I need to get in shape and for the first time in my life I am 100% dedicated to doing so.
 
Sorry to break it to you but spot reduction is a common misconception. You can't get rid of fat at just one area of your body. Instead, focus on losing fat period. Losing fat throughout your body is the only way to decrease the fat in your chest.

Focus on cardio and your diet. For more information, check out for diet and cardio tips (under exercises).
 
not really

u have to mix cardio with resistance training for best results

its said with each lb of muscle. u burn 50 calories, go get more muscle :] and also use cardio to burn off the fat, which resistance training doesnt, one builds. another destroys :]
 
Sounds like youve given up on the diet. Your diet is the single most important part of losing fat. You need to focus on that first off. I dont mean "diet" in the traditional sense. most people think a diet means that there is a beginning and an end to it. There is no beginning and end to a diet. It's a lifestyle change, and its forever.

It's a state of mind. Most people start fad diets that have rigid directions like "only drink milk on the 3rd thrusday of each month." After a while, all the rules frustrate you and you quit. I've been there many times. What you need to focus on is eating a clean diet of 5-6 small meals a day with the proper macronutrient ratios. You'll be surprised how full you'll be once you start this. And it keeps your metabolism going all day long.

Once you've got the diet dialed in, you should find yourself a good cardio plan. As many days a week as you can possibly manage. Try to mix it up to. There is nothing that makes me want to quit than doing the same thing day in and day out. One day run in the park, then try biking, or racquetball. Mix it up.

If possible i would suggest a simple weight training plan as well. All the calorie burning you will be doing will start to wear down your muscles. If you start a simple program, it will help maintain what muscle mass you have.

Most important in all of this, stay active in this community. We are all here to help each other and its a lot easier when you have the support of friends. Feel free to ask anything on these boards.

Good luck to you
 
junkfoodbad said:
Sounds like youve given up on the diet. Your diet is the single most important part of losing fat. You need to focus on that first off. I dont mean "diet" in the traditional sense. most people think a diet means that there is a beginning and an end to it. There is no beginning and end to a diet. It's a lifestyle change, and its forever.

It's a state of mind. Most people start fad diets that have rigid directions like "only drink milk on the 3rd thrusday of each month." After a while, all the rules frustrate you and you quit. I've been there many times. What you need to focus on is eating a clean diet of 5-6 small meals a day with the proper macronutrient ratios. You'll be surprised how full you'll be once you start this. And it keeps your metabolism going all day long.

Once you've got the diet dialed in, you should find yourself a good cardio plan. As many days a week as you can possibly manage. Try to mix it up to. There is nothing that makes me want to quit than doing the same thing day in and day out. One day run in the park, then try biking, or racquetball. Mix it up.

If possible i would suggest a simple weight training plan as well. All the calorie burning you will be doing will start to wear down your muscles. If you start a simple program, it will help maintain what muscle mass you have.

Most important in all of this, stay active in this community. We are all here to help each other and its a lot easier when you have the support of friends. Feel free to ask anything on these boards.

Good luck to you
Click to expand...

Thanks!

I guess when I said diet I meant "fad diet". I was doing Atkins, which I've been told is closely aligned to the ideal diet for exercising/muscle building.

Right now I'm eating simple foods, ie. vegtables, meat, some fruit like kiwi and trying to drink more water. I have the idea that complex carbs are bad (from Atkins) so I don't eat bread pasta rice and such. I also don't eat starchy vegtables like potatoes.

I'm wiling to change my diet to whatever is optimal. Perhaps I should state what my goals are:

I want to burn fat first and foremost.
I want to build lean muscle, not bulk up.
After I am at my ideal weight, 190ish I will start to focus more on building muscle/bulking up.

So based on that, what would be the ideal diet/exercise plan?

I'm really willing to do anything at this point, I'm ready for a lifestyle change.
 
I would say given your stats, you should start with a 2500-2700 calorie diet. Try to spread this out over 5-6 meals. Eating one every 2-3 hours. As far as macronutrient ratio start with a 40%/30%/30% ratio of protein/fat/carbs. If you are more sensative to carbs like myself you can move to something like 50/25/25. Make sure each of your meals has at least some protein. Take a couple hours and plan out a few days worth of meals that meet these requirements. It may be hard to reach the protein requirement for the day and this is where protein supplements come into play. Find a good Whey shake to help get you to your goal (ON 100% Whey is my protein of choice).

As far as cardio goes, i personally aim for 5 days a week. Do a search on HIIT cardio on these forums, this is very effective in burning fat. But also like i said, mix it up. Dont do the same thing everyday, not only will it bore you, your body will grow accustomed to it, and it will lose its effectiveness.

For a weight training program, this all depends on what resources you have available to you. Do you have equipment at home, or access to a gym with free weights? List the available equipment and we can go from there.
 
I have a bench (just a bench, nothing integrated into it) and 2 1-hand dumbells with adjustable weight amounts. If I remember correctly, I have 4x10lb rings, 2(or 4)x5lb and 2(or 4)x2.5 I can buy more rings if necessary or any other basic (relatively inexpensive) things.

I believe as an alumni I have free access to my college's gym, although I would need to verify that.
 
It is possible to do a complete workout with only dumbells. But if you have free access to the gym, that will be your best bet, this will allow you the most variety in the way of execrises.

As far as a lifting routine, I would suggest to start off, a full body routine 3 days a week. This will help ease you into the routine. As far as a specific exercises, this is completely up to you. Check out this site

http://www.exrx.net/WeightTraining/Instructions.html

Try to pick exercises that will work more than 1 muscle at a time. Compound exercises are much more beneficial than a bunch of isolation exercises.

Post some ideas for routines that you come up with and the people on these boards will help rip it apart and tell you whats wrong with it.
 
Ok here is what I'm thinking. I can get a salad every day during the week and divide it up into 3 smaller meals. The salad is quite substancial, has about 2 cups of chicken, 1 cup of cheddar cheese, 1 cup of bell pepers, and 1 cup of pecans. Blue cheese salad dressing (1/2 cup or so)

I can eat something small for dinner/breakfast depending on what I feel like cooking, but probably 1-2 eggs for breakfast.

And that website you posted looks great, but I am really confused how I am supposed to pick an exercise regiment from it.
 
Salad is good but you have to watch out for dressings. That dressing most likely is loaded with saturated fats and a little salad dressing goes a long way as far as calories are concerned. Eggs are a good source of protein, but again the yoke is full of saturated fats. If you can stomach it, just cook the whites. I personally cant eat just the whites, so i eat eggs sparingly.

You also need to have more carbs in your diet. Try to encorporate a couple slices of some whole grain bread or some brown rice with dinner (stay away from white rice). It's hard to get out of the atkins state of mine. I know, ive been there. but you have to take a leap of faith here. Trust me, carbs arent as evil as doctor atkins wants people to believe. Just try to stay away from them before bedtime.

You also need to focus on getting healthy fats. The fats in nuts and fish are considered healthy fats. So some raw almonds or peanuts make a great snack. For dinner have some fish every once in a while. Tuna and salmon are rich in these EFA's

Try to get as close as you can to the ratio i mentioned before. I know at first planning out a diet by counting macronutrients and all that can be daunting, but the pay off is worth it. I am personally on a 2400-2500 calorie diet. Here is an example of what i eat ina day

B - oatmeal and protein shake
S - handful of almonds or peanuts
L - chicken breast on whole wheat or chicken salad
S - apple
post workout - protein shake
D - lean meat (chicken, turkey, fish) and veggie
S - cottage cheese

As far as finding a workout routine, just pick 1 exercise from each of the muscle groups listed. This one is really on your own, i cant really tell you which you should pick, just whichever one you feel most comfortable with. Create a new thread in the Weight Training forum and ask people to critique your routine. Plus i dont have as much knowledge in this area.

Read threads in the Nutrition forum. there is a wealth of knowledge about diet in that forum.
 
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